WEEKLY WORKOUTS

Here is this week’s workout routine:

  • DISCLAIMER: Always consult with a doctor before beginning any physical program

    • Dropset: Lower weight with each set.

    • Shorties: Perform the bottom portion of the exercise without going all the way up

    • Super Set: Perform exercises in a set back to back with no rest.

    • AMRAP: As Many Reps As Possible

  • Due to everything going on with the Corona Virus, I will be doing all workouts AT HOME FRIENDLY.

Monday (5/18/20): Legs

  • Warm- Up: Light Walk

  • Walking Lunges: 20 reps of 3 sets

  • Banded Squats: 20 reps of 3 sets Super Set KB Swings: 20 reps of 3 sets

  • One Leg DB RDL: 8 reps (ea. side) of 3 sets

  • One Leg Band Leg Curl: 10 reps (ea. side) of 3 sets

  • DB Hip Thrust: 12 reps of 4 sets Super Set Hypers on Ball or bench: 10 reps of 4 sets

Tuesday:(5/19/20) Shoulders

  • Warm- Up: Light Walk

  • DB or Barbell Shoulder Press: 10 reps of 3 sets Super Set DB Front raise: 10 reps of 3 sets

  • DB Lateral Raise: 10 reps of 3 sets Super Set Static Band lateral Raise Hold: 8 reps of 3 sets ( hold for 4 seconds at top)

  • Bent Over DB Reverse Flyes: 10 reps of 3 sets Super Set Pike Push-Ups : 7 reps of 3 sets

  • Band Upright Row: 15 reps of 3 sets Super Set Poliquin Lateral Raise: 10 reps of 3 sets

Wednesday: (5/20/20): Legs

  • Banded Goblet Box Squat: 10 reps of 3 sets Super Set Kneeling Band Hip Thrust: 10 reps of 3 sets

  • Split Squat: 10 reps (ea. leg) of 3 sets

  • Leg Curl Slides : 10 reps of 3 sets Super Set DB RDL: 10 reps of 3 sets

Thursday(5/21/20): Back + Biceps

  • Warm-Up 5’ Walk

  • High Band curl: 12 reps of 3 sets Super Set DB Hammer Curl: 12 reps of 3 sets

  • DB Pullover: 10 reps of 3 sets Super Set BB or DB Bent Over Row : 10 reps of 3 Sets

  • One Arm Preacher Curl: 10 reps (ea. side) of 3 sets

  • Upper Back Trx Row (or Wide Grip Band Pulldown) 10 reps of 3 sets

Friday (5/22/20): Triceps + Chest

  • DB Incline Chest Press 10 reps of 3 sets Super Set Band Flyes: 10 reps of 3 sets

  • One Arm DB Kickback: 10 reps of 3 sets

  • Push-Ups: 4x 10 Super Set DB Skull Crusher: 10 reps of 3 sets

  • Svend Press: 12 reps of 4 sets

Saturday: (5/23/20): Rest

Sunday: (5/23/20):Rest

Fitness, Weekly WorkoutsMonika Paeztriceps, chest, back, biceps, legs, bands, dips, push-ups, flyes, chest press, db, bb, deadlift, hipthrust, thrust is a must, booty buuilder, weekly workouts, online coach, online trainer, fitness, fitness blog, miami, blogger, miami coach, personal trainerComment